I had a good week. I did my usual 60 miles. Most of my miles are ridiculously slow and easy but I had a nice hilly 15 with a few 1 min surges in the last 3 miles. Thursday I attempted a 3×2 mile at guesstimated current 10k pace. It went very well but not quite perfect as I changed it to 2X2 mile and 2×1 mile as I needed to break up that last interval to stay on pace without becoming a workout hero. I walked about 2 or 3 minutes between each and about 1 min between the 1 mile ones. I know other people jog their recoveries but I walk mine and don't plan to ever change. I did 12:57, 12:57, 6:32, and 6:27. Today I did a 5 mile tempo at 6:42. It did not feel quite as easy as last week's tempo at the same pace felt but then wind was a factor and last week's speed workout was not as challenging as this weeks.
Ed- You are off to a great start but be patient these next few weeks.